Best Pregnancy Sleep Positions for Each Trimester
When I was pregnant, I never imagined how hard it would be to get comfortable at night. My usual sleeping positions didn’t work anymore, and I often woke up with back pain or heartburn. That’s when I realized that finding the best pregnancy sleep positions could make a huge difference in how I felt every morning.
In this guide, I’ll break down the most comfortable and safe sleeping positions for each trimester and share a few tips that helped me sleep better through all three stages of pregnancy.
Table of Contents
Why Sleep Position Matters During Pregnancy
As your belly grows, your body needs more support to avoid back pain and improve blood flow. Certain sleeping positions are safer for your baby and more comfortable for you.
I didn’t know this at first, but the way you sleep can actually affect circulation, digestion, and overall comfort. Making a few small adjustments can help you sleep more soundly.
First Trimester: Sleep How You’re Comfortable
During the first trimester, your bump is still small, and most sleeping positions are fine. If you’re used to sleeping on your back or stomach, you can continue doing so for now.
But I found it helpful to start practicing side sleeping early. This made it easier to transition later when my belly got bigger.
➡️ A small pregnancy wedge pillow like this one from Amazon can help you start getting comfortable on your side.
Second Trimester: Switch to Sleeping on Your Side
By the second trimester, your growing belly starts to put more pressure on your spine and blood vessels. That’s when doctors recommend sleeping on your side, preferably the left side.
Sleeping on the left side improves blood flow to the placenta and reduces swelling. I noticed I woke up feeling less stiff when I switched to this position.
➡️ A U-shaped pregnancy pillow like the PharMeDoc pillow on Amazon is a lifesaver in this stage. It supports your belly, back, and hips all at once.
Third Trimester: Full-Body Support is Key
In the third trimester, it can feel like no position is comfortable. I struggled with hip pain and waking up on my back, which made me worry about my baby’s safety.
This is when using full-body support becomes essential. Placing a pillow between your knees and another behind your back can keep you aligned and prevent you from rolling onto your back.
➡️ I loved the QUEEN ROSE oversized U-shaped pillow because it wrapped around me and kept me comfortable even as my belly got huge.
Tips for Better Sleep in Every Trimester
- If you’re dealing with heartburn, try elevating your upper body with pillows or a wedge.
- Place a pillow under your belly for extra lift and support.
- Avoid sleeping flat on your back for long periods in the second and third trimester, as it can restrict blood flow.
- If you wake up on your back, don’t panic. Just gently roll back onto your side.
➡️ You can find my favorite pregnancy pillows and wedges here on Amazon (#your-amazon-affiliate-link) to help you stay in the right position.
My Final Thoughts
Finding the best pregnancy sleep positions is a process, and it’s normal to need extra support as your body changes. In the early months, sleep how you’re comfortable. By the second trimester, start side sleeping (left side is best), and in the third trimester, use full-body pillows to help you stay supported all night.
If you only buy one thing to help you sleep better, I recommend investing in a good pregnancy pillow. It completely changed how I felt each morning and made pregnancy so much more manageable.
➡️ Click here to shop my favorite pregnancy pillows and sleep accessories on Amazon
When I first tried switching to side sleeping, it felt strange because I had been a stomach sleeper for years. It took a little time and some extra pillows to make the position feel natural. That’s why I recommend practicing early, even in your first trimester.
One thing I learned is that small adjustments make a big difference. For example, tucking a pillow behind your back stops you from rolling onto your back at night, which was a constant struggle for me in my third trimester.
I also found that elevating my upper body slightly with pillows made side sleeping much more comfortable. This simple trick helped reduce heartburn and made it easier to breathe, especially as my bump got bigger.
Another tip is to use a pillow between your knees every night. This keeps your hips aligned and prevents morning hip pain, which was one of my biggest complaints before I discovered this trick.
If you have swelling in your ankles and feet, try elevating your legs while side sleeping. I started doing this with a firm pillow under my calves, and it really helped reduce fluid buildup.
Some nights, I couldn’t get comfortable no matter what. That’s when I realized that rotating between left and right side can help you find relief. As long as you spend most of the night on your side, you’re in a safe position.
I also invested in a breathable pregnancy pillow cover because I would often wake up overheated. Cooling fabrics like bamboo or cotton kept me from sweating through the night.
Another hack that worked for me was using multiple small pillows instead of one big one when I traveled. It allowed me to recreate the same level of support I had at home without packing my entire U-shaped pillow.
If you’re someone who wakes up frequently at night, building a consistent bedtime routine can help you fall back asleep faster. I started stretching and reading before bed, and it made a huge difference in how quickly I drifted off.
One mistake I made early on was eating big meals right before bed. This made side sleeping uncomfortable because I was bloated and dealing with heartburn. Switching to a light snack at night improved my sleep almost immediately.
I also started using lavender spray on my pillow before bed. The calming scent helped me relax and made the new sleeping positions feel less frustrating.
Lastly, remember that every pregnancy is different. What worked for me might be slightly different for you. Be patient with yourself and keep making small adjustments until you find the sleep position and pillow setup that feels the best.